Mmawa
Atadzuka, nthawi yomweyo amwe madzi amadzi (makamaka ndi theka la mandimu kapena mandimu). Zakudya zakudya ndi machitidwe abwino m'mawa ndizo zabwino kwa iwo amene akufuna kutayika zonse zomwe ziri zopanda pake.
Chakudya cham'mawa chiyenera kukhala chimodzimodzi monga chalangizidwa ndi odwala zakudya zowonjezera: zothandiza ndi zolondola. Teya kapena khofi, magawo awiri a mkate wa tirigu wambiri ndi 12-15 magalamu a batala (phukusi la mini ndilo labwino kwambiri mlingo), supuni ya jamu kapena uchi, yogulitsika kapena zachilengedwe. Ngati tsikulo likulonjeza kukhala lovuta, mukhoza kuwonjezera chakudya cham'mawa ndi dzira kapena chidutswa cha tchizi.
Musaope kudya kanyumba tchizi ndi yogurts. Kusangalatsidwa ndi mankhwala ophatikizapo 0% mafuta siwothandiza, chifukwa kusiyana kuli kochepa ndipo sikungayesetse khama: yogurt yochepa ya mafuta imakhala ndi calories 50-55, yogolo yogwiritsa - makilogalamu 60, ndi yogurt kuchokera mkaka wonse - makilogalamu 80.
Kutuluka kunja , kuika thumba la madzi a mchere m'chikwama, komanso bwino - thermos ndi tiyi yobiriwira (zomwe zimakonda kwambiri nyenyezi zochepa). Zayesedwa kale ndi amayi ambiri - ndipo zimakhala ngati chakudya cha mitundu yosiyanasiyana komanso machitidwe othandiza.
Pewani zakudya zopanda phokoso pafupifupi 11 koloko. Ndi bwino kudya apulo, mphesa zochepa kapena zipatso zouma (nkhuyu, apricots zouma). Idzadzaza ndi mphamvu. Kuwonjezera apo, njira yotetezera yotereyi idzakupulumutsani kuopsa kokadya kwambiri ngakhale pa chakudya chamadzulo.
Chakudya pakhomo kapena kuresitilanti
Siyani chakudya chanu malo amchere, mwachitsanzo, kwa mbatata (koma osati zokazinga kapena yokazinga, popanda zochepa), mpunga kapena tirigu. Pogwirizana ndi nyama, nsomba kapena ndiwo zamasamba, zimakupulumutsani ku zochitika za njala madzulo ndipo musawononge kulemera kwanu.
Chotsani khungu ku nkhuku, Turkey, bakha ndi nsomba yokazinga. Kotero inu mupangitsa mbale yanu kukhala yathanzi ndi yotsika kwambiri. Sankhani tirigu, mbewu zonse, macaroni kuchokera ku tirigu wolimba ndi mpunga wakutchire. Amatumbo anu adzakuthokozani chifukwa cha ichi, ndipo thupi lanu lidzatha kupeza zakudya zothandiza kwambiri.
Mchere wabwino kwambiri ndi zipatso mwa mtundu uliwonse: saladi, compotes komanso evenbet. Zonsezo ndizosakayikitsa. Ndi zopanda phindu kuwerengera: ayisikilimu, mikate, mikate, makeke, ndi mayesero ena onse ali ndi shuga wochuluka kwambiri ndi mafuta, zomwe zikutanthauza makilogalamu ambiri. Siyani iwo okha pa milandu yapadera.
Chenjerani ndi mitundu yosiyanasiyana ya khofi "yopambana", yomwe imakonda lero. Ngakhale utamva kununkhira, ndi zipatso zazing'ono, phokoso kapena ma cookies zilipo zokongoletsera, komabe ndi msampha weniweni pachiuno.
Kumbukirani ndikugogomezera: mkate + batala kwa kadzutsa - inde, chakudya chamasana. Osati ndi radish, kapena ndi tchizi. Buluu uliwonse, ziribe kanthu momwe, mu magalamu 100 muli ma calories 800. Khalani tcheru!
Popanda kuopa, dziwani nokha ndi chokoleti chakuda chakuda (muli ndi khofi), ndipo mutha kupereka kachiwiri.
Pa 16 koloko - ziribe kanthu komwe
Tea - bwenzi lapamtima la kulemera konse, ndi chakudya cha zakudya ndi machitidwe othandiza a thupi lanu. Kuwonjezera pa mankhwala ake, ali ndi zinthu zitatu zoyenera kupangira kulemera kwa thupi: caffeine, zomwe zimayambitsa kuyatsa kwa calories, makatekine omwe amatentha mafuta, ndi polyphenols, zomwe zimakhala bwino kwambiri ndi njala. Ndi tiyi, mungadye mchere wambiri, amondi kapena zipatso zouma. Idzadzaza ndi mphamvu.
Samalani ndi anthu osuta shuga. Kugwiritsa ntchito kwawo kumabweretsa zosiyana, pamene iwo akuswa njira ya chilakolako ndipo amachititsa chilakolako chosalephereka kudya chinachake chokoma.
Kudya kunyumba kapena kutali
Awuzeni, ndikuthokozani, pamene mutumizanso chakudya, makamaka chomwe mumakonda. Inde, izi si zophweka, koma zimathandiza kwambiri thupi lanu, popeza mumasunga kuwonjezera ma calories. Potero, mumasonyeza ulemu kwa chiwerengero chanu ndikukhala ndi mawonekedwe abwino.
Galasi lachiwiri la vinyo wofiira lichoka kawiri. Chifukwa cha chakudya chamadzulo ndi anzanu simukusowa kusiya galasi lina la vinyo, motero mudzasunga makilogalamu 100 mpaka 300.
Ndipo tsiku lililonse
Khalani pamalo anu pafupi ndi zovala zokongola kwambiri za jeans kapena nsalu yofiira yochepa yomwe ingakuthandizeni monga cholimbikitsa. Kodi iwo amakhala pa inu mwangwiro? Bravo! Choncho, palibe chifukwa choyenera kuyima pa mamba, muli bwino. Mukangomva kuti akukugwedezani pang'ono, pitirizani kudya zakudya zochepa kwa masiku angapo kapena kukonza tsiku losala kudya.
Popanda kukayikira, mwamsanga yankhani mafunso atatu. Ndi ndalama zingati mu Coke: 250, 370 kapena 450? Ndi angati mu 100 g ya mayonesi? Ndipo bwanji - mu 100 g ya soseji youma?
Kupewa mafuta oyenera kumafunika tsiku ndi tsiku. Pachifukwachi, kuchepetsa kuchepa kwa mimba ndi ntchafu kumachitika m'mawa ndi madzulo. Pankhaniyi, mungagwiritse ntchito ma creams kuti awonongeke, zomwe chaka chilichonse zimakhala zogwira mtima.
Musayang'ane za Kate Moss, Heidi Klum kapena Giselle Bundchen, koma tawonani maonekedwe a Mulungu a Stephanie (Seymour). Mtengo wapamwamba kwambiri chaka chino ndi wazaka 40, ndipo popanda makompyuta ochepa kwambiri amasonyeza mawonekedwe ake okongola m'makampani otsatsa a Chantelle nsalu, omwe ali ndi nkhope. Kukongola uku kumatsimikizira kuti samadziletsa yekha, ngakhale m'ma hamburgers ndi chokoleti (koma tingawakhulupirire bwanji?) Ndipo ndi luso la munthu yemwe ali ndi masseuse (apa ndilo woona mtima). Kotero tiyeni timutenge chitsanzo chake ndipo musaiwale za kusisita nthawi zonse.
Ndi nthawi yoti mudzidutse nokha ndikubwezeretsanso mafomu anu. Wophunzira wonyamula chipatala cha Parisian, L'Ussin Jean-Christophe, anakhazikitsa pulogalamu yothandiza kuti mapeto anu aziwoneka bwino.
Ikani phazi lanu pambali pang'onopang'ono ndikugwedeza pang'ono, mikono ikupita patsogolo. Sungani popanda kuchotsa zidendene zanu pansi. Pamene mukukweza, exhale, sungani kumbuyo kwanu. Mabowo anabwerera mmbuyo, ndi chifuwa - patsogolo. Zitatu zikuyendera kasanu ndi kawiri.
Onse amaimirira, apange mapapu patsogolo (mwendo umodzi kutsogolo kwa theka-lamba, lachiwiri - laikidwa mmbuyo ndi lowongoledwa). Mgugu wakutsogolo ukukhazikika pa chinachake, manja amatsalira m'makowa. Lembani phazi lakumbuyo ndikuchepetseni pakhosi. Kwezani thupi, kusunga mawu ndi kutulutsa. Zisanu zitatu za nthawi khumi ndi zisanu pa mwendo uliwonse.
Ikani mapazi anu pamodzi, ikani manja anu kumbuyo kwa mpando. Kokani mwendo umodzi mmbuyo, ndikuwombera thupi lapamwamba. Kumbuyo kumayenera kukhala molunjika. Kwezani mwendo wanu kuti mzere wosasuntha uwoneke ndi msana wanu. Ikani malo awa kwa masekondi atatu. Zitatu zimayandikira nthawi khumi ndi zisanu pa mwendo uliwonse.
Lembani pamimba mwako, ikani mphumi yako mmanja mwanu. Bendani miyendo yanu pamtunda wa 90C. Zitsulo zimakwera padenga, pamene zimatulutsa mpweya. Njira zitatu zokwanira khumi.
Ugone pambuyo pako. Ikani mapazi anu pambali pa mapewa, manja - pamodzi ndi thupi lanu, ndi zidendene zanu zikhale pansi. Limbikitsani matako ndikuwanyamulira mmwamba, ndikukweza mapepala. Choyamba, pali njira zitatu zokha, kenako makumi atatu.
Zochita zonsezi ziyenera kuchitidwa katatu pa sabata kwa miyezi iwiri.
Chizindikiro
Pofuna kuti matayalawo akhale ofanana, gwiritsani ntchito mpata uliwonse kuti musokoneze minofu yamtunduwu - mwachitsanzo, kukwera masitepe.